Muscle building, at a higher daily calorie target. This 7-day plan targets 2,500 kcal/day and averages 158g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £60–105/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Individual days vary around these figures.
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We'll send: M&S Wholegrain Weekly Muscle Gain Plan — 2,500 kcal
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Made with rolled oats, oat milk, frozen mixed berries.
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Made with baking potato, tinned tuna in spring water, sweetcorn.
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Made with lean stewing beef, sweet potato, tinned tomatoes.
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Made with lean beef jerky.
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Made with peanut butter, celery sticks.
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
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Estimated cost: £60–105/week for 1 person from M&S. Calories and macros remain per person, while shopping quantities are scaled for the household.
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
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The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
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A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
See Amazon price →These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,500 kcal per day | Higher targets leave more room for training fuel, snacks and larger carbohydrate portions. |
| Supermarket | M&S | M&S pages lean on premium convenience, fresh prepared ingredients and high-quality smaller baskets. |
| Budget | £60–105/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Premium food retailer; Remarksable Value makes a weekly prep shop feasible, but it remains the priciest option here.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
This plan is designed for M&S and is estimated at £60–105 per week for one person at typical UK prices, depending on what you already have at home. Sparks can reduce this further.
This plan averages 158g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
Plenty of muscle gain plans share the same 2,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 2,500 kcal/day, the M&S shopping list, and your chosen household portion sizes.
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at M&S — no specialist equipment or advanced technique is needed.
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